Search
  • crossfitmilltown

WOD 11/29/19


Warm up 

1. Down and back x5

2. 50ft straight leg bear crawl 

3. 50ft spider lunge 

4. 50ft dyno walk

5. 50ft Russian kicks 

6. 8 CF pushups to downward dog 

7. 15 good mornings 35/54

8. 10 lateral banded steps each way x2 (purple)

9. 12 banded air squats (purple) 

Core:x2

20 leg raises to the upright 

30 Russian twist 14/20

45 plank 

15 Superman’s 

Partner WOD  (share reps how ever you would like) 

For time 

100 cals on Row 

100 gobblet squats 35/53

100 CrossFit pushups 

100 cals on Row 

100 Box step overs 20/24

100 wall balls 14/20


41 views

4325 NW Lake Road, Camas, WA 98607 

(360) 904-9903 or (360) 609-8380

  • Facebook Round
  • Twitter Round
  • Google Round
  • Flickr Round
  • YouTube Round